Yoga Yakakura Inoita Iwe Unogona Kuita PaDhesi Yako

Zvakanaka kuita yega yega yega yega kana yekare mushure mebasa, asi zvakadini nekuisa mamwe mararamiro mumazuva ako ose? Kudzora kunonyanya kukosha kune vanhu vane basa ravanoda kuti vagara pa desk pamberi pekombiyuta kwenguva yakawanda, izvo zvingaguma nekurwadziwa shure uye kudzokorora kushungurudzika mupfungwa. Kungotora maminetsi mashomanana kuti uite zvakadzika pahofisi yako kunogona kuderedza kushungurudzika, kuwedzera kukura, uye kunyanya kukosha, kunoita kuti unzwe zviri nani.

1 - Neck Rolls

1. Bvisa shangu dzako usati watanga izvi zvishoma kana uri kupfeka zvirefu zvitsitsinho.
2. Vhara maziso ako.
3. Rega chinja chako chidonhe kusvika muchipfuva chako.
4. Tanga kutenderera mutsipa wako zvishoma nezvishoma, kutora nzeve yakarurama kurudzi rworudyi, musoro kumashure, uye ipapo kuruboshwe kuruboshwe kuruboshwe.
5. Edza kuchengeta mapepa akasununguka uye kuti usakurumidza kupinda nese nharaunda dzesimba raunosangana naro.
6. Tora mabhuku matatu kusvika mashanu uye shandura mazano uye tora mamwe matatu kusvika mashanu mabhuku.

2 - Cat-Cow Chengetedza

1. Uya nemakumbo ose mapapiro pasi.
2. Isa maoko ako pamabvi ako.
3. Pamusoro pezvinyorwa, sunga mushure uye tarisa kumusoro kune denga.
4. Pamusoro pekunze, kumativi ose musana uye rega musoro wako uende mberi.
5. Dzokorora zvitatu kusvika kune mashanu mweya.

Yakagadzirirwa kubva kuCat-Cow Yakananga .

3 - Akagara Pamberi Bend

1. Shandisa chigaro chako pachigaro chako.
2. Uya nemakumbo ose mapapiro pasi.
3. Shandisa minwe yako kumashure kwako.
4. Tambanudza maoko ako nekukwanisa kose, kubvisa minwe yako yakabatana.
5. Fungira pachiuno, uise maoko ako akabatanidza mushure mako.
6. Zorora chifuva chako pahudyu dzako uye usunungure mutsipa wako.

Yakagadzirirwa kubva pakatarisa mberi kwemberi .

4 - Akagara Eagle

1. Yambuka rutsoka rwako rworudyi pamusoro petsoka yako yeruboshwe. Kana uchikwanisa, suka rutsoka rwako rworudyi panopoteredza mhuru yako yakasara.
2. Tora maoko ako kune rumwe rutivi, akafanana nechomukati.
3. Ita maoko ako mberi, kuyambuka ruoko rwako rworuboshwe pamusoro pechirudyi uye uise zvanza kuti uite.
4. Simudza zvidzitiro paunenge uchichengeta mapepa achidonhera pasi shure kwako.
5. Dzokorora noruoko rworuboshwe kumusoro.

Yakagadzirirwa kubva kuEagle Pose .

5 - Akagara Spinal Twist

1. Tendeuka saka iwe uri kugara nechemberi muchigaro chako.
2. Uya nemakumbo ose mapapiro pasi.
3. Ramba uchienda kumashure kwechigaro, wakabata shure kwechigaro nemaoko maviri.
4. Tendeuka madigiri 180 kuitira kuti iwe unotarisana nedzimwe rutivi rwechigaro kuti ushandise kune rumwe rutivi.

Yakagadzirirwa kubva kuna Half Ishe weFishes Pose .

6 - Wakatarisa

1. Simuka.
2. Tora mavoko ako kuitira kuti miviri yezvamaoko ako itarise kombiyuta yako uye minwe yako inotarisana nechepamusoro kwedhesiki.
3. Svetesa kubva padhesiki rako nemaoko ako zvakananga paunenge uchingobata zvanza zvako zvakawandisa.
4. Dzokera shure kana iwe uchinzwa kurwadziwa.

7 - Imire Pigeon

1. Simuka.
2. Ita shin yako yakarurama kudeski yako parallel kusvika kumucheto kwedeski.
3. Tora bendamende pamusoro pegumbo rako rokurudyi, uchitarisa muhudyu mako.
4. Dzokorora pane rimwe jumbo.

Yakagadzirirwa kubva kuPigeon Pose .